Weight Gain and Strength

Question
Navin,  I am 5'2", and weigh approx. 86 lbs.  I had in excess of 3/4 of my stomach removed five years ago for a non-weight related issue.  My problem is I cannot put on a "little" weight (I don't want to gain a lot for I have always been thin), and I am always very tired and weak feeling.  (By the way, I do see my internist and GI physicians regularly.  They just tell me to "gain weight" but don't exactly give me the "how to's".)

Other issues include lactose intolerance and an allergy to nuts (with the exception of peanuts.)

I cannot consume much food during the day, even trying to eat 6 or 7 small meals.  As an example, if I were to order a burger at a restaurant, I would consume between 1/8 and 1/4 and be overly full to the point of feeling ill.  (I always have a stomach ache after eating anything.)

Another issue is intense reflux each time I eat, though I take reglan and nexium.  

Sweets are not an option because I suffer the "dumping" syndrome after ingestion.  

Also, many many foods that I previsously enjoyed just don't taste very good to me, which in turn no longer trigger my appetite.

(I should mention that I DO NOT COOK at home.)

I want to find, perhaps some "ready made" foods for home, and advice on eating out, and for the small multiple meals and snacks.

If I need to supply any further information in order to elicite your advice, I will be happy to.

Thank you for your time.

Lorin  

Answer
Hi Lorin

Before embarking on any weight program either to lose or gain weight, a physician should be consulted. Often a person is believed to be underweight only to find that the weight is within average weight to height ratios. In some cases, a physician may prescribe medications designed to increase weight or may test for other conditions that could be causing the condition, such as hormonal problems. If a physician rules out any factors, these tips can help to add the calories needed to incease weight

---Establish a regular meal pattern. Eat three regular meals a day and two or more
snacks. Snack on high calorie yet nutritious foods. If lactose intolerance is not a problem, include dairy products such as ice cream and butter in the diet. However, do not add excessive fat or sugar to the diet. Milk shakes and fruit smoothies are excellent high-calorie snacks. However, these snacks should supplement a healthy diet and not replace nutritious foods. Also include whole-grain foods, beans, potatoes, lean meat, chicken and fish to regular meals.


---For menu planning, check caloric counts for foods and choose the ones with higher caloric values. When preparing meals, boost the caloric count by adding extras. For example, when making meatloaf, include powdered milk or wheat germ. Add cheese to sandwiches or an extra portion of fruit to cereals. Add meat to pasta sauces and use creamy gravies and sauces with meat dishes.


---Eat larger portions of healthy food but do not fill up on calories from fat or sugar. These are empty calories that offer no nutritional value and could have damaging effects if used to excess.


---There are several commercial diet supplement drinks which can be obtained over-the-counter. These come in a variey of flavors and are nutritionally sound. There are other diet supplement products available in pudding, snack bar and candy forms. These products offer a great deal in the way of convenience and are quite effective.


---To gain weight, more calories must be taken in than are used. This means that an overly vigorous exercise program might use up more calories than you wish. Try reducing exercise. Consider light weight training to increase muscle mass.


---Eliminate as much mental and emotional stress as possible. Relax more. All physical activity burns some calories so consider less demanding physical tasks until weight gain is stabilized.


---Instead of monitoring weight daily, make a practice of checking weight no more than once a week. Daily weight fluctuations can give a false impression that no progress is being made and then show a sudden increase


10 Weight Gain Diet Tips

Tip 1: Eat High Calorie Meals

High daily caloric intake is the first and most important step in gaining weight.

Tip 2: Eat 4 - 6 Times Per Day

Eating 4 - 6 meals a day helps ensure you are "always" eating and getting plenty of calories.

Tip 3: Eat High Carb & Protein Meals

This is the norm for all weight gain diets. Complex carbs should be the bulk of total calories, not protein.

Tip 4: Drink Water

Water is the best way to supplement any diet. It ensures proper regulation of food, vitamins, and minerals. It also ensures you get the full benefit from protein and carb absorption. It's the best supplement in the world by far!

Tip 5: Eat Late At Night

Late night eating helps to keep the body from burning too many calories during sleep.

Tip 6: Yo-Yo Or Cycle Your Diet

This is an excellent way to add mass. Try eating a normal high-calorie diet for about 4 days, then dramatically eat even more calories for the next 3 days. The body will have the same effect that people wanting to lose weight call "the rebound", except this rebound will be for the better.

Tip 7: Increase Sodium Intake

Slightly increasing daily sodium intake helps increase water retention. This underestimated mineral plays an important role in overall muscle growth.

Tip 8: Eat Red Meat

Red meat is probably the least in cost and the most effective type of meat for weight gain. Although red meat may be the preferred protein source for weight gain, it's important to vary protein sources to get the best results.

Tip 9: Supplement Meals With Protein Shakes

Protein shakes or meal replacement drinks taken with or in between meals helps to prevent muscle catabolism (breakdown). They also provide extra fill-in calories, convenient preparation, and aid in muscle recovery after workouts.

Tip 10: Eat & Rest

What good is a high-calorie meal if it is always being burned off due to an inadequate amount of rest? This does not necessarily mean constantly sleeping, it just means to ensure you get an adequate amount of rest/sleep (about 6 - 8 hours a day).

cheers

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